WOD: Friday, July 22nd, 2022

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Warm-up: Group Dynamic

  • Plank – Shoulder Tap Tabata – 2 Minutes 
  • :20s Plank on hands – :10s of slow shoulder taps 
  • Banded Shoulder Stretch – 1 Minute per side

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Strength: Jerk (17 Minutes)

  • Establish a new 1 Rep Max split or push jerk 

*Focus on your speed and footwork as you build up in weight

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Workout: 2 Intervals 

AMRAP x 2 Minutes 

  • Max Calorie Row/Bike/Runner 

-Rest :30s-

AMRAP x 4 Minutes 

  • 32 Double Unders 
  • 8 DB Push Press (50/35) 
  • 4 Burpees Over DB 

-Rest 2 Minutes and Repeat- 

*DB Push Press is 4 reps per side 

*4 Total scores – 2 for max cals and 2 for Rounds + Reps 

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Core: 5 Rounds 

  • 15 GHD Sit Ups 
  • 15 GHD Back Extensions